Specific Deadlift Prep and Build
3 Reps @ ~45-50%
3 Reps @ ~50-55%
3 Reps @ ~55-60%
3 Reps @ ~60-65%
Then put working loads on the barbell
Deadlift
Every 3:00 x 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 4 Reps @ 80%
Conditioning
10:00 AMRAP
4 Power Cleans 80/52.5
8 Dumbbell Push Press 22.5/15kg
12 Toes to Bar
Goal: 7+ Rounds / ~1:30 / round
Score = Rounds + Reps
Stimulus: Total-body density workout combining posterior chain power, overhead stamina, and midline fatigue in a compact interval. Grip endurance and breathing mechanics are key throughout.
RPE: 8.5–9/10
Primary Objective:
Hold consistent pacing across all rounds with efficient breathing and smooth dumbbell transitions.
Secondary Objective:
Maintain unbroken Toes to Bar through the majority of the workout while managing grip fatigue strategically.
